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Mediterranean Quinoa and Chickpea Salad

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A bright and flavorful salad packed with quinoa, chickpeas, and roasted vegetables, drizzled with a zesty lemon-tahini dressing.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course, Salad, Side Dish
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the salad
  • 1 cup quinoa, rinsed use tri-color or white
  • 2 cups low-sodium vegetable broth or water for cooking quinoa
  • 1 15-oz can chickpeas, drained and rinsed
  • 2 cups mixed vegetables, chopped (e.g., red bell pepper, medium zucchini, small red onion)
  • 2 tbsp olive oil for roasting
  • Salt to taste and freshly ground black pepper
  • 1/3 cup fresh parsley, chopped
  • 1/4 cup fresh mint or basil, chopped optional
  • 1/3 cup feta cheese, crumbled optional; omit to keep vegan
For the lemon-tahini dressing
  • 3 tbsp tahini
  • 1 large lemon, juiced (about 2–3 tbsp)
  • 1 tbsp extra-virgin olive oil
  • 1 clove garlic, minced optional
  • 2–4 tbsp warm water to thin dressing
  • 1/2 tsp ground cumin optional
  • Pinch salt and pepper

Method
 

Preparation
  1. Preheat your oven to 425°F (220°C).
  2. Rinse quinoa in a fine mesh sieve. Combine quinoa and broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and fluff with a fork.
  3. Toss chopped vegetables with 2 tbsp olive oil, 1/2 tsp salt, and a few grinds of pepper. Spread on a baking sheet in a single layer. Roast for 18–22 minutes, turning once, until edges are browned and tender.
  4. While vegetables roast, combine tahini, lemon juice, olive oil, garlic, cumin, and a pinch of salt in a bowl. Whisk until smooth. Add warm water a tablespoon at a time until the dressing reaches a pourable consistency. Taste and adjust lemon or salt.
  5. Drain and rinse chickpeas. If you prefer them warm and slightly crispy, toss with 1 tsp olive oil, salt, and pepper and roast on the tray for the last 8–10 minutes.
Assembly
  1. In a large bowl, combine quinoa, roasted vegetables, chickpeas, herbs, and 2–3 tablespoons of dressing. Toss to coat. Add feta or olives if using.
  2. Taste and adjust seasoning with more lemon, salt, or pepper. Serve warm or chill for at least 30 minutes to let flavors meld.

Nutrition

Serving: 1gCalories: 350kcalCarbohydrates: 54gProtein: 12gFat: 10gSaturated Fat: 2gSodium: 400mgFiber: 10gSugar: 5g

Notes

For a nut-free version, use sunflower seed butter instead of tahini. Extra quinoa can be used in bowls, soups, or as breakfast porridge.
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